Trap-Bar Deadlift

How to do it

1. Stand inside a loaded trap bar with feet shoulder-width apart.
2. Hinge at the hips and knees to grip the handles.
3. Brace your core and set your back flat.
4. Drive through your heels and extend hips and knees to stand up.
5. Lock out at the top with shoulders pulled back.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Romanian Deadlift, it loads Quads 50 points higher, Hamstrings 30 points lower, Mid-back / traps 15 points lower. Compared with the Barbell Hip Thrust, it loads Lower back / erectors 60 points higher, Forearms 40 points higher, Quads 35 points higher. It needs Barbell where the other uses Barbell + Bench.

Other ways to train this

• Romanian Deadlift BarbellIntermediate
• Dumbbell Romanian Deadlift DumbbellsIntermediate
• Good Morning BarbellProfessional
• Smith Machine RDL Smith machine
• Conventional Deadlift BarbellProfessional
• Cable Pull-Through Cable machine
• Kettlebell Swing KettlebellsIntermediate
• Single-Leg Romanian Deadlift DumbbellsIntermediate
• Band Good Morning Resistance bands
• Sumo Deadlift BarbellProfessional
• Bodyweight Good Morning Bodyweight
• Band Romanian Deadlift Resistance bands
• Kettlebell Deadlift KettlebellsIntermediate
• Stiff-Leg Deadlift BarbellProfessional
• Rack Pull BarbellIntermediate
• Smith Machine Good Morning Smith machine
• Dumbbell Deadlift DumbbellsIntermediate
• Kettlebell Sumo Deadlift Kettlebells

Other exercises for the Glutes

• Barbell Hip Thrust 100% BarbellBenchIntermediate
• Barbell Reverse Lunge 65% BarbellIntermediate
• Barbell Squat 50% BarbellIntermediate
• Barbell Thruster 50% BarbellIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.